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F3 MeCa | July 19, 2019

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Some of This, Some of That

  • When: 03/26/19
  • QIC: Hipbone
  • The PAX: Ace, Nails, Deertick, Fire Chicken, John (FNG) Heatstroke, Cupid, Private Ryan, Mountie, Might Mouse, Grandmaster, Gunny, Catfish, Mayweather, Luther, Anvil, El Ab, Psycho-T, Missing One (my apologies)

20 emerged from the gloom to start the week with good temps and dry weather (not dry ground or pavement however)

Mosey to Steam Plant

  • Mt. Climbers x 20 IC
  • IST x 20 IC
  • Arm Circles
  • SSH X 15 IC

Short Mosey to Nursing School Parking Lot

Thang 1

Core Killer/Burpee Ladder with Bear Crawl

  • Start with 2 Core Killers, bear crawl to 1st median (25 yards or so), Run to 2nd median 10 Burpees, Bear Crawl/Run back.  Repeato by 2’s

Thang 2 

Circle Up

Yoga Flow with Push ups, Cheetah, Mt. Climber, Twisted Mt. Climber, Down Dog, Crescent Lunge, Push Ups, the run a lap

Repeato x 3

Mosey to Mary

  • 20 Dips at Guardrail by Creek on the way back


LBCs x 20 IC

Low Flutter x 10 IC, Homer to Marge x 3, Hello Dollys x 15 IC

Superman Variations x 3

Bridge Variations x 2


Felt good to be back after a busy 2 weeks of early morning work stuff.  Nice big group and good weather….love it.  OCD Fire Chicken wigged a bit with SSH not first warm up exercise (and not planned at all) so Q added at end so as not to mess up his Feng Shui for the day…we are all creatures of habit I guess.  Easy simple ladder (with a LOT of bear crawl) got everyone down to business quick.  Yoga and laps will probably get me some crap but core, balance and flexibility will be your friend one day too when you hit Respect and Beyond.  Welcome to John FNG and a visit by Heatstroke.  I have missed one PAX and I sincerely apology (am sure it was someone I talked to, ran with, or stood beside me).  Yoga don’t help CRS disease!  Prayers for Janice, Noel and Skinner’s daughter’s big test. Missed coffee time but looked like a big group headed for some java.

That is all.

Aye, Hipbone


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